A. 20 minutes of GOAT Workout - use this as a warmup + Every 12 mintues x 60 mintues (5 sets): 500m Row 1k Bike 800m Run This should be performed at a repeatable intensity 85-90%
A. DU work in the afternoon B. Scaled runs to 500m. I didn't get the exact times, but: Sub 9:30 Sub 9:30 Sub 10 Sub 11 Sub 12 (This was a photo finish. My knee was really acting up the last 2 rounds)
A. DU work in the afternoon
ReplyDeleteB. Scaled runs to 500m. I didn't get the exact times, but:
Sub 9:30
Sub 9:30
Sub 10
Sub 11
Sub 12 (This was a photo finish. My knee was really acting up the last 2 rounds)
7:42, 7:42, 7:56, 7:48, 7:32
ReplyDeleteA) cycling snatches
ReplyDeleteStrict pull ups
B) 8:42, 8:50, 8:52, 9:06, 9:09
A) 10 min cycling snatches and 5 minute's butterfly pull ups trying to learn how to get them
ReplyDeleteB) 8:02,7:49,8:06,8:23,8:20
Took it easy recovering from bronchitis
ReplyDelete9:12,9:01,9:03